Mjr

[MJR]

Squatting this past Tuesday and popped something in my back. Was in bed Wednesday-Friday. Got my ass up and walked around all day Saturday. First workout today since I got hurt. No squatting or deads for a bit so pillar hooked me up with a bench workout.

Flat 45x12
135x12, 12
185 2board 323 tempo 2xamrap no idea how many reps each set to much counting to keep track
Pull-ups 4x5
Incline db row
40x10
60x10
80x8, 8
Laterals
20x10
30x10
40x10
50x8
Tricep press down
100x20
150x20
200x20, 20
HS single arm preacher
50x15
70x12
80x5

 

[MJR]

7/5
Shitty workout... Literally!
Felt great all day. Had some coffee on the way to train and that blew me open. Had to run to the bathroom every four sets and called it early tonight.
Flat grip two inches inside rings for three count pause
135x10, 5
225x5
275x2
315x2
365x2 add reverse small bands for a second double
405x2
455x1
175x a lot, no bands
Band press downs 4x10
Band face pulls 4x15
Wide neutral grip pull-ups 4x3

 

[Bro Bundy]

good work bro

 

[MJR]

7/7
close grip
135x8, 8, 8
225x5
275x3
315x1
365x1
405x1
425x1
255x19, 15, 15
Trx row with monster fat grips
12, 10, 10, 10
Band press downs 100reps
Laterals
30s x10
50s x8, 8, 8
Hammer curls DB
50x10, 10, 10, 10

 

[MJR]

7/11
Good mornings
45x15
135x10, 10, 10
Hamstring curl
40x20
60x12
80x10
Flat
135x10, 10
Add 2 board
225xsomething, something 323 tempo I can't keep count doing this
Behind the neck press standing
45x10
95x5
135x5
185x4 to much on my back
Seated HS shrug
1plate x15
2x15
3x15
4x12
Machine preacher curls 3x15
Tricep machine ext
50x10
80x15

 

[MJR]

7/12
Close grip 3 second pause
135x8
185x5
225x2
275x2
315x2
Add reverse light bands
365x2
405x2
455x1
185x35
Band pull downs
4x15
Side laterals
25x15
35x15
45x12
Close grip
135x5
225x2
315x2 to chest, 1 board, 2 boarr, 3, board 4 board

 

[MJR]

7/15
Close grip pause bench
135x8, 8
225x8
275x1
315x1
345x1
375x1
405x1
250x15, 12
Hyper ext
BW x10
45x10
95x10
145x10
Seated military pin press pins set to chin
135x5
185x5
225x4
275x1
Preacher curl on HS
50x15, 15

 

[MJR]

7/26
Board press 2 board 323 tempo
295x8, 9
Meadows rows
1 plate x10
2x10
3x8
4x8
Single arm shoulder press
1 plate x8
2x8
3x5
Band press down 100 reps

 

[MJR]

8/1
Pause Squat
135x5
225x5
275x3
315x3
365x3
Good mornings
135x5
185x5
225x5
275x5
315x5
Standing Hamstring curl
30x10
40x10
50x10
60x10
70x10
DB military
45x10
65x8
85x5
105x5
125x4
Single arm preacher HS machine
45x10
55x10
65x10
75x10
Close grip floor press
135x5
185x5
225x5
275x5
315x5
Reverse pec deck
105x15
140x15
165x15

 

[MJR]

8/2
Bench index on rings
135x10, 10
185x8
225x8
275x8
Two board 323 tempo
315x8, 7
JM press
45x10
95x10
135x8
155x8
175x8
195x6
Felt exhausted and stopped here to much heat and not enough sleep lately burning myself out

 

[Beedeezy]

MJR, keep it up bro. I know you don't need to hear that from me, but I enjoy checking in on this tread.
Strong fukker my man.

 

[MJR]

8/4
Flat bench
135x10, 10
185x2
225x2
275x2
315x2
365x20 doubles
Floor press fat grip Swiss bar
115x7
165x7
205x7
255x7
295x7, 5, 5, 4, 5

 

[ECKSRATED]

20 doublesssss!!!! **** me man. Nice work

 

[MJR]

8/9
I squated tonight!!!!! I didn't get hurt doing it either!!!!
Safety bar squat
65x5, 5
155x5
205x2
255x2
295x2
335x12 doubles
Fat bar pin press
110x5
160x5
200x3
250x3
290x3
340x3
380x3
430x2
380x3, 3, 3
Safety bar good morning
65x10
155x7
205x7
245x7, 7, 7

 

[MJR]

>10 doubles=cardio.

I'm training prowlers and burpies like the ginger does too

 

[MJR]

8/11
Flat
135x10, 10
185x5
225x5
275x5
315x5
335x5
355x4
335x5, 5, 5
315x5, 5, 5
Front squat SSB
155x5
205x3
245x4
295x3
335x3
385x3
Swiss bar
115x7
165x7
215x7
255x7
305x7, 5, 5, 5, 5

 

[MJR]

8/14
Super incline
45x10
135x8
185x5
225x5
275x4, 4
295x2
Straight leg dead
135x5
185x5
225x3
275x3
315x3
365x3
Shrug
45x10
135x15
225x15, 15

 

[MJR]

8/15
Press downs
100x20
150x20
200x20
Cambered barbell curl
25x20
75x15
125x10
150x10
Db laterals
15x20
30x15
45x10
Incline French press
25x20
30x15
35x12
Face pull
60x15, 15, 15
Wide grip press down
100x15
150x15
Reverse curl with orange band
2x15

 

[MJR]

8/16
SSB squat
155x5
205x3
245x3
295x3x3
335x3x3
385x3x3
SSB good morning
155x7
205x7
245x7
295x7
335x7

8/18
Flat
135x10, 10, 10
225x3
275x3
315x3
365x3
405x2
415x2
405x2
375x3, 3, 3,3
Front squat SSB
155x5, 3
245x3
335x3
425x2
Swiss bar floor press
115x7
205x7
295x7
325x6, 5, 3
295x5

 

[Beedeezy]

I'm starting to use the SSB again, trying to give my elbow a break. Shit is tough...